Some brief exercise ideas to get your arms bigger

Rashid Fitness Protocol

80 Arm Exercises for Bigger Arms – The Workout Plan


  • Dumbbell Alternate Biceps Curls
  • Both Arms Bumbbell Biceps Curls
  • Standing DB Curl (Center Focus)
  • Single-Arm – Isolation Curls
  • Incline Dumbbell Curls
  • One-Arme Preacher Curls
  • Concentration Curls
  • Bent over Concentration Curls
  • Standing Plate Curl
  • Both Arms Seated Hammer Curl
  • Hammer Curls (5sets, 12 reps)
  • DB Hammer-Spider Curl
  • Biceps Finisher
  • Cross Curl
  • Seated Wide Curl
  • Barbell Curl
  • Barbell Drag Curl
  • Arm Blaster Bicep Curls
  • ….


  • Single-Arm Over Head Extensions
  • Tate Press
  • Close-Grip Bench Press
  • SkullCrusher
  • Underhand French Press
  • Reverse Grip Bench Press
  • Triceps Pushdowns
  • Drag Curls
  • Dips
  • ….

No comment on the men you see in the video or on their muscles

Stay clean, train hard and eat right – this is how you will have the best and healthiest training success!

Training Goals

  • Strong and big biceps and triceps
  • strong forearm


  • Warming up to prepare your arms
  • Pre-tiring the two strong arm flexors

Equipment: Dumbells, barbell, sz rod

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

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